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Worry and problems

Problem solving: turn a real problem into steps

Updated 2 November 2026

Problem solving turns a real problem into a plan you can start on. You describe the problem, list every idea, weigh them up, choose one and break it into steps with times. It works for worries about problems you can do something about now.

At a glance

Time5–10 min
Best forStress & overwhelm, Worry & overthinking and Low motivation
LevelCore. Builds on the basics; easier after a starter exercise or two.
You rateHow stressed the problem makes you, before and with a plan

How to do it, step by step

  1. Describe the problemIn a sentence or two, as specifically as you can. Rate how stressed it makes you.
  2. List every ideaEven odd ones. Quantity first, judging later.
  3. Weigh each oneWhat's good and not so good about it?
  4. Pick one to try firstIt doesn't have to be perfect.
  5. Break it into stepsWhat will you do, and when?
  6. Rate the stress againWith a plan in hand.

Problem solving example: the rent is going up

ExampleProblem solving
Problem
My rent is going up from June and my budget won't cover it. Stressed 8 out of 10.
Ideas
Ask the landlord to phase it in. Find a cheaper flat. Take a lodger. Cook more at home. Ask for a pay review.
Weighed up
Moving costs a lot. No spare room for a lodger. The landlord and cooking at home are quick to try.
First idea
Ask the landlord to phase it in, and cook at home on weeknights.
Steps
Email the landlord on Monday. Plan the week's meals on Sunday.
Stress with a plan
5

Example only. The numbers are illustrative, not typical results.

Tips and common snags

  • Make the problem specific

    “Money” is hard to solve; “rent up from June” isn't.

  • Don't judge too early

    Odd ideas sometimes lead to good ones.

  • If it isn't solvable now

    Take it back to worry time, or practise letting it be.

In ThinkGO

Problem solving, one question at a time

The Problem solving intro in ThinkGO: what it is, when to use it and how it works, with a Start button.The first step of Problem solving in ThinkGO, asking “What's the problem, in a sentence or two?”
  • One question per screen
  • Drafts saved on every change
  • Your before and after ratings, side by side
  • Reminders, if you want them

Coming to the App Store in January 2027

Sources